Hannah Sweetman Nutrition

Trigger foods are food(s) that drive you to crave and over-consume more than a logical portion. Trigger foods are consumed out of habit or cravings, not necessarily hunger. Your trigger food(s) are something you probably feel addicted to and are likely high in calories with little food volume, therefore not satiating but extremely tasty.

No foods should be off-limits or have negative connotations around them. Restrictive eating is caused when placing foods off-limits. When you restrict foods, you are more likely to want that food and could initiate a binge restrict diet cycle or an unhealthy food relationship.

A nutrition coaching method used with clients to support them with overeating trigger foods is to start by recording all foods and drinks they are triggered by. Next, we have them write down food/drinks around which they have negative connotations. The goal is to reintroduce these foods into the diet and slowly and gradually have them once a day and start with one trigger food at a time. The client learns and understands that consuming these foods has no dire consequences. This allows for fear and food restriction to dissipate slowly. Once the client masters one trigger food, they move on to the next trigger food once no fear or anxiety is present. Adapting yourself through regular exposure to your trigger foods over time dilutes the appealing quality of your once forbidden foods.

Another coaching method is to become aware of the foods that drive overconsumption. To do this, we encourage the client to write down a list of higher calorie (treat) foods that, once you start eating, you feel like you can’t stop. An example for me is a bowl of granola with full-fat milk. What I consider a good-sized portion could be up to 600 calories plus. If I choose to eat this size portion frequently, I will find myself over consuming calories for my needs; therefore, this would not align with my long-term goals. Granola contains minimal protein but has an excellent, sweet taste; therefore, I always feel I could eat another bowl shortly after. Consequently, I’m aware that granola is a food I can easily overconsume if not mindful.

I still choose to eat granola, but I’m aware of the fullness factor and to be calorie conscious with my portions to suit my requirements. Consuming granola with the addition of Total Greek yoghurt for protein helps reduce the calories from more significant quantities of granola and full-fat milk. It also allows me to feel satiated and complete from the protein source. This makes it easier to control the portion of this trigger food (granola) but will enable me to have it in the house and enjoy it.

Please note that we will all have differences regarding our trigger foods, so your list is personal to you.

In my opinion, getting comfortable having various higher-calorie foods in the house and not being triggered is integral to establishing a balanced relationship with food.

Having trigger foods in the house without wanting to over consume them or eat them just because they are present demonstrates an ability to stay mindful and consume your favourite foods as and when you want them in a portion that aligns with your goals and values. 

Here is a list of what I recommend regarding keeping trigger foods in the house:

• To rebuild trust around certain foods. Eat them in a logical dose of enjoyment portion frequently. That way, it becomes less appealing.
• Plan a specific portion using the logical dose of enjoyment method that I educate clients on. You can decide to use pre-portioned options such as mini and individually wrapped chocolate bars if you struggle to control your portions in the early stages of learning how to keep trigger foods in your environment.
• Make sure the indulgence is the one you want, and you’re not just trying to find a diet or lower-calorie substitute that still doesn’t hit the spot and gives you the mindset that you can consume the whole ice cream tub!
• Keep them in the house but out of mind, out of sight. Don’t have them in easy to reach places and constantly in your view, especially when you are hungry. Try consuming indulgences when you are not overly hungry; otherwise, sticking to a logical dose of enjoyment may be more challenging. A great time is after having a meal.

Enjoy your indulgences in logical doses, as regularly as you require, mindfully without restriction.

* To learn more about the coaching method Logical Dose of Enjoyment click here: Logical Dose of Enjoyment Blog.